Lecture Two Flashcards
a ______________; a nutrient that is needed in relatively large amounts in the diet
macronutrient
there are 3 types of carbohydrates, ________, ________ and _________
sugars, starch and fibre
___________; the simplest form of CHO; 3 main ones include, glucose, fructose, and galactose
monosaccharides
____________; 2 monosaccharides joined together; 3 main ones include sucrose, lactose, and maltose
disaccharides
____________; molecules formed from 3-9 monosaccharide monomers; these are considered a complex carbohydrate
oligosaccharides
___________; molecules formed from many monosaccharides attached together in the form of long chains
polysaccharides
____________ (polysaccharides) - this is the storage form of glucose
glycogen
in plants, glycogen is known as ________
starch
________; non-digestible carbohydrate and is not considered a nutrient although essential for health
fibre
T/F from an energy perspective, fibre is not useful
true
a _______ fibre does the following:
- dissolves in water
- forms a gel in GI system
- slows gastric/intestinal motility
- decreases CV disease, CHOL
soluble
_________ fiber does the following
- does not dissolve in hot water
- absorbs water INTO the GI system
- decreases absorption time
- can lead to nutrient deficiencies
insoluble
________ _______ is a measure of the potential of food to raise blood glucose levels
glycemic index
__________ ________ is affected by food preparation, macronutrient proportion, and type of CHO
glycemic index
____ is essential to support growth and provide energy
fat
there are 3 main types of lipids; __________, ___________ and _________
triglycerides, phospholipids and sterols
____________; about 95% of fats present in foods and the human body
triglycerides
____________; about 2% of all dietary lipids, obtained from plants and animals
phosolipids
T/F phospholipids are soluble in fat and water
true
________ density lipoproteins = “bad cholesterol”
low
______ density lipoproteins = “good cholesterol”
high
_______; less than 2% of all lipids, can be obtained from plant, animal fungi, and bacterial sources. They make up the precursors of different hormones
sterols
________ _________; hydrocarbon chains of 4-24 carbons that form the building blocks of lipids
fatty acids
longer chain = _______ ______
more solid
shorter chain = ________ _______
more liquid
there are 3 categories of fatty acids; ___________, ___________ and ____________
saturated, monosaturated and polyunsaturated
saturated fats come from ________, _______ and _________ ______
red meats
egg yolks
whole milk
monounsaturated fats come from _________ oil, _________ oil and ________
canola oil
olive oil
seeds
polyunsaturated fats come from _________, _________ and _______ oils
corn
safflower
sunflower
_______ _______; occur when polyunsaturated fats are altered through artificial hydrogenation to harden liquid oils into solids i.e margarine
trans-fats
the disadvantages to trans-fats included increase in ______ and decrease in ______ - both are linked to risk of bowel and visceral cancer
LDL
HDL
of all the fatty acids there are 2 essential ones; _________ acid and ________ acid
linoleic
linolenic
linoleic acids are an omega __ fatty acid and come from seeds and seed oils
6
linolenic acids are omega __ fatty acids and come from fish oils, seafood and leafy greens
3
T/F both essential fatty acids are monounsaturated
false, they are polyunsaturated; meaning the body cannot produce them and they must come from diet
most lipids are water insoluble and therefore are transported in the blood via ___________
lipoproteins
there are 4 types of lipoproteins
______________, ___________ , __________ and ___________
chylomicrons
very low-density lipoproteins (VLDL)
low density lipoproteins (LDL)
high density lipoproteins (HDL)
__________; fatty acid that transport lipids from small intestine to the liver during digestion
chylomicrons
________; transport lipids synthesized by the liver to adipose tissue for storage
VLDL
_______: carry about 75% of the total cholesterol in the blood and delivers it to cells throughout the body for use in repair of cell membranes and synthesis of steroid hormones
LDL
when present in excess ______ can depots cholesterol in the arterial walls
LDLs
________: removes excess cholesterol from cells and the blood and transports it to the liver for elimination - this is why it is known as “Good cholesterol”
HDL
_____________; up to 2/3 of this product in your body is produced by the liver
cholesterol
T/F high fat intake stimulates reabsorption of cholesterol back into the blood
true
T/F When saturated fats are broken down, all of the products are used to make cholesterol
false, only some products make cholesterol
_________ are essential for the growth and maintenance of all tissues. They are required for the manufacturing of muscle, skin, hair, nails, CT, enzymes, hormones and antibodies
protiens
proteins can be obtained from both _______ and ________ sources
animal and plant
the building blocks of proteins are called _______ ________
amino acids
there are 20 amino acids and they can be broken down into 3 categories _________, ___________, and __________ _________
essential (9)
non-essential (10)
conditionally essential (1)
__________; an amino acid that a body cannot synthesize ad must be ingested
essential
some essential amino acids are isoleucine, leucine and valine - these are your “_______” and 1/3 of muscle proteins are _________
BCAAs x2
what is BCAA?
an energy source for muscle :)
_____-__________: an amino acid that the body can synthesize on its own
non-essential
___________ _________; cystine requires methionine (An essential amino acid) to be made in the body
conditionally essential
T/F proteins are stored for future use in a central location
false!!
T/F proteins are everywhere incorporated into other cells
true
classification of proteins include ______ quality and_____ quality
high
low
_____ quality proteins are sourced from plants and animals (meat, fish, dairy, quinoa, soybeans), are easy to digest and absorb and contain ALL essential amino acids
high
_____ quality proteins only contain SOME of the essential amino acids and are sourced from only plant-based things such as grains, nuts, etc
low
